Get ready for fall with these 40 Healthy Pumpkin Recipes! From breakfast to dessert, we’ve got you covered with delicious healthy recipes with pumpkin!
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There are few things I love more than PUMPKIN! Call me basic, but I love it. In the fall you can always find a can of pumpkin puree in my fridge, waiting to be used.
When most people think pumpkin.. they think pie or lattes.. but there are SO many other things you can make with pumpkin. From breakfasts to savory dinner recipes – it literally goes well in anything!
While I love pumpkin pie, I also love using pumpkin in healthier ways. It is, after all, a vegetable!
I wanted to share a few of my favorite healthy pumpkin recipes with you from my other food blogger friends.
Whether it’s breakfast, dinner, a sweet treat, or a simple snack – I’ve gathered together some of the best healthy pumpkin recipes out there. I know you’re going to love them!
Healthy Pumpkin Desserts
We’re starting things off with the best healthy pumpkin desserts. Here are some of our favorites!
Healthy Pumpkin Bread is a dessert everyone will enjoy! Easy to make with pantry staples, this is a delicious healthy fall dessert!
Healthy Pumpkin Pie Bars are the best healthy pumpkin dessert! Just like classic pumpkin pie, in a bar! Paleo, gluten free and dairy free – these are great for a fun fall treat or the holidays.
Healthy Pumpkin Cheesecakes are the perfect gluten free, low fat cheesecake treat! Made with greek yogurt, low in sugar and so delicious!
Paleo Pumpkin Snickerdoodles are the perfect gluten free fall dessert! Low in sugar & packed with flavor, they’re a delicious paleo holiday dessert!
Paleo Pumpkin Chocolate Chip Cookies are a delicious gluten & dairy free fall dessert. Soft, chewy & packed with chocolate – everyone will love this recipe!
Paleo Pumpkin Roll is a light and fluffy almond based cake filled with a simple cashew cream!
Soft Paleo Pumpkin Molasses Cookies are filled with ginger molasses and cinnamon pumpkin flavor. Made without refined flours, sugars or dairy.
Healthy Pumpkin Breakfast Recipes
Pumpkin + breakfast go together SO well! From oats, to muffins, to pancakes- you can put them in just about anything! Pumpkin adds a hint of sweetness to most recipes, and helps keeps baked goods moist.
Healthy Pumpkin Breakfast Cookies are a delicious fall breakfast! Made with only 8 ingredients, they are perfect for meal prepping & naturally gluten free.
Sausage Mushroom Frittata – yes, you read that right! Pumpkin in a frittata is such a nice way to add flavor!
Pumpkin Overnight Oats are a delicious, healthy breakfast that require only 5 minutes to make! These easy overnight oats taste just like pumpkin pie!
Healthy Pumpkin Muffins are a delicious, low sugar fall breakfast. Naturally gluten + dairy free – these muffins are easy to make and so tasty!
Pumpkin Slow Cooker Steel Cut Oats are a delicious fall breakfast. Healthy & vegan – these pumpkin oats can be made in the crockpot or on the stovetop!
Apple Pumpkin Pie Baked Oatmeal is an easy, hearty breakfast option for on the go and for a crowd.
Crustless Vegetable & Pumpkin Quiche is loaded with veggies, protein, and healthy fats and made with fresh pumpkin.
Healthy Pumpkin Drink Recipes
Let’s be real… who doesn’t love a healthy pumpkin spice latte or pumpkin coffee creamer?! I wanted to include these in this post to show you that you can make both of these things at home. Guaranteed to taste better and have WAY less sugar than anything you’re going to find at the store or coffee shop!
Pumpkin Spice Latteis dairy free, lightly sweetened & so delicious! Made with only 5 simple ingredients it’s paleo, vegan & can be made whole30.
Pumpkin Pie Protein Shake has enough yummy goodness to satisfy the strongest pumpkin cravings, yet is packed full of protein to help keep you full.
Savory Pumpkin Recipes
Pumpkin is definitely not just for pie. These savory pumpkin recipes are great for lunch or dinner!
Pumpkin Chicken Chili is a delicious healthy chili recipe. Made with a few ingredients, Whole30 friendly & easy to make in the slow cooker or instant pot!
Pumpkin Beef Stew is the ultimate cozy fall meal. So yummy and cozy!
Pumpkin Chili is healthy and quick to make in the crock pot, instant pot or on the stove!
Slow Cooker Moroccan Pumpkin Chicken comes together in 15 minutes, and slowly cooks, leaving the chicken tender and coated in a delicious spicy sauce. This easy crockpot chicken recipe is a great low carb and Whole30 option.
Chipotle Pumpkin Turkey Chili is made with pumpkin, sweet potatoes, beans and chipotle peppers for a quick and comforting healthy fall meal!
Thai Pumpkin Red Curry is loaded with flavor and so easy to make.
Pumpkin Spice Turkey Meatballs are SO yummy. I know pumpkin in meatballs sounds weird, but it’s seriously the perfect addition!!
Healthy Side Dishes that use Pumpkin
Pumpkins are great in breakfast, lunch and dinner – but they also have a place in side dishes too! These healthy side dish recipes feature pumpkin as the star!
Healthy Pumpkin Mushroom Risotto is a delicious, gluten free side dish that feels decadent but is actually good for you! Rich & creamy while being low fat, this healthy risotto recipe is delicious year round!
Vegan Pumpkin Soup is creamy, light and delicious!
Pumpkin Chorizo Feta Saladmakes a great easy midweek meal, and takes simple entertaining to next level delicious!
Healthy Snacks that use Pumpkin
When you think pumpkin + snacks – you probably think something standard like pumpkin donut or muffin. These healthy pumpkin snacks are far more fun (and healthier!)
Pumpkin Sage White Bean Hummus is delicious! The perfect fall appetizer that is loaded with flavor!
Pumpkin Pie Chia Pudding is simple, satisfying, delicious and made with whole ingredients!
Pumpkin Pie Energy Bites taste like little mini pumpkin pies!
Healthy Pumpkin FAQ
What is the healthiest way to eat pumpkin?
There are so many healthy ways to eat pumpkin. It’s often used in in super sweat, unhealthy recipes, but can be used in healthy ways. You can eat pumpkin plain, roasted, or add pumpkin puree to eggs, healthy muffins, soups, stews or sauces.
How do you eat pumpkin for breakfast?
You can eat pumpkin for breakfast in a few ways. Pumpkin is a squash and can be roasted/eaten like other squash varieties. You can add pumpkin to muffins, smoothies, eggs and sauces which are all great for breakfast!
How do you cook pumpkin for diet?
To cook pumpkin for diet it’s best to roast it in the oven. You can roast it at 450 for 20-25 minutes. I like to add olive oil and a little salt and pepper! From there you can either eat it plain or puree it for other uses.
What is pumpkin good for health?
Pumpkin is loaded with vitamin C and beta carotene. It’s also higher in iron and folate than many vegetables are. It’s a delicious, low calorie, healthy vegetable
Healthy Pumpkin Recipe: Pumpkin Muffins
Recipe by: Liz Marino
5 from 3 votes
Healthy Pumpkin Muffins are a delicious, low sugar fall breakfast. Naturally gluten + dairy free – these muffins are easy to make and so tasty!
WW Freestyle Points 4
Prep Time : 5 minutes minutes
Cook Time : 25 minutes minutes
Total Time : 30 minutes minutes
Serves : 12 muffins
(hover over # to adjust)
PRINTPINRATE
Ingredients
- 1/2 cup maple syrup or honey
- 1 1/2 cups pumpkin puree
- 2 eggs
- 1/4 cup milk regular or nondairy
- 2 teaspoons baking soda
- 2 teaspoons cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon ground ginger
- ½ teaspoon cloves
- 2 cups oat flour gluten free if necessary
- 1/2 cup chocolate chips
Instructions
Preheat oven to 350 + prepare a greased or lined muffin tin.
In a large bowl or stand mixer, combine maple syrup, pumpkin puree, eggs, and milk.
Once combined, add in baking soda, cinnamon, nutmeg, ground ginger and cloves.
Add the oat flour to the wet ingredients. Mix until just combined (don't over mix!)
Gently fold in chocolate chips.
Pour batter into greased or lined muffin tins, filling each cup with about 1/3 cup batter. Sprinkle with extra chocolate chips on top if you'd like.
Bake at 350 for 20-25 minutes, until a toothpick comes out clean when inserted in the center of the muffins
Video
Notes
Recipe Note: This recipe used to use dates. I have removed them because I find the texture is better with honey. This recipe also used to have collagen. You can add 1/4 cup collagen peptides to this recipe if you would like.
Substitutions for healthy pumpkin muffins:
There are A LOT of ways to customize these healthy pumpkin muffins to your taste buds/dietary needs. Here are a few:
- Milk:You can use any milk you like in this recipe. Dairy or non dairy (almond, soy, oat) will all work
- Oats: You can sub old fashioned rolled oats for 2 cups of oat flour.
- Sweetener: You can sub maple syrup for the honey in this recipe.
- Add ins: I like adding chocolate chips. Nuts, dried cranberries, or seeds are also delicious
- Spices:You can use 3.5 teaspoons of pumpkin pie spice in these muffins. If you do not have nutmeg or cloves, just add a little bit more cinnamon/ginger.
- Vegan:I have not tried making these muffins vegan, but you might be able to substitute the eggs with flax eggs. You can substitute maple syrup for honey.
- WW Freestyle Note: Calculations were done using Lily’s Chocolate Chips. You can probably sub sugar free syrup for honey to save points (honey accounts for 2SP per muffin).
- Blender: If you don’t have a blender, you can make these in a mixing bowl. I’d recommend using oat flour. You can’t use whole oats to make this recipe, they will not cook.
Nutrition Facts
Nutrition Facts
Healthy Pumpkin Recipe: Pumpkin Muffins
Amount Per Serving (1 muffin)
Calories 144Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 28mg9%
Sodium 208mg9%
Potassium 133mg4%
Carbohydrates 27g9%
Fiber 3g13%
Sugar 16g18%
Protein 4g8%
Vitamin A 4817IU96%
Vitamin C 1mg1%
Calcium 35mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet. This is an estimate and can vary pending your ingredients
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If you’re looking for more fall flavors – check out these30 Healthy Apple Recipes!
